Partner Snatch Off

In teams of 2, partners alternate in sets of 5 to complete AMRAP in 15 minutes of 30 Snatches at ascending loads

Men’s Rx: 95, 115, 135, 165, 185, 205
Women’s Rx: 65, 75, 85, 95, 105, 115 

Scaling Option A
75, 95, 105, 115, 125, 135 

Scaling Option B
55, 65, 75, 85, 95, 105

Scaling Option C
45, 55, 65, 75, 80, 85

Scaling Option D

35, 45, 50, 55, 60, 65

At the call of 3, 2, 1, GO… bar starts at opening weight. Have necessary plates nearby to make increases. Increase load every 30 reps. Any snatch variant (full, power, split, hang) is acceptable. Partners must “tag” to handoff.

Dr. Fidler took some time off from CrossFitting and chiropractic work to check out the surf scene in Hossegor, France. He says burpees and squats were definitely transferrable skills when paddling into a wave, but the hours of paddling were hard to train for. | We love seeing and sharing photos of your adventures! Send your pictures and stories to Kate, our Managing Editor, at Katharine [at] CrossFitSouthBrooklyn.com so we can give you some blog love. 

Catching Up With CFSBK Classifieds

The Classifieds section still isn’t working. If you have something to post, email it to our Managing Editor, Kate R. at Katharine [at] CrossFitSouthBrooklyn.com. 

Josi S. is a postpartum doula, and is available to provide support for new and expanding families in the comfort of your home. Postpartum doula services include assisting with newborn care, family/sibling adjustment, meal preparation, and light household tidying. Josi offers education, companionship, and nonjudgmental support while helping families create their own space and time to promote rest and bonding during the postpartum period. She encourages parents to trust their instincts and allows their confidence to grow. An extra set of caring, supportive hands is also a great new baby gift! 

An experienced mother, and new doula, Josi is offering a special rate of $25/hr for the first three families to book. Now taking clients for Oct.-Dec. Contact Josi with any questions, or to set up an interview: josi.doula [at] gmail.com, 818-599-4412 (call or text)

Save the Date for CFSBK’s Second Art Show, on November 21, 2015!

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s first Art Show last year know it looks pretty awesome. Our second Art Show will be Saturday, November 21st, so save the date!

The aim of the evening isn’t to sell the work of our artists (though if that happens, great), but to showcase the often hidden talents of our members, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

Want to Participate?
We’re so excited about everyone who has reached out so far, but we want to hear from more of you! If you are an artist (even if your art is just a hobby!) and are a member at CFSBK, reach out to Kate R. at Katharine [at] CrossFitSouthBrooklyn.com by October 16, 2015 to get on the roster of artists. Your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, design, textiles, installations, or something we haven’t heard of yet. (We have a 180” projector that can be used for video-based art, and we can set up booths in the changing rooms for audio-based art.) If you participated last year, please DO NOT repeat work you included for that show.

_____________________ 
The Flight From Conversation The Atlantic 

For Time:
550m Run
21 Back Squats
21 Ring Dips
400m Run
15 Back Squats
15 Ring Dips
270m Run
9 Back Squats
9 Ring Dips

Rx for the back squat is bodyweight with no rack. Scale load as needed. Sub for Ring Dips is Bench Dips.

Post time and Rx to comments.

Congrats to Linda H. and Steph M. for competing in Hail to the Queen at CrossFit Queens this past weekend! Check out Steve H.’s awesome photos of our badass ladies in our Flickr account.

Become a Frozen Taco: Join the CFSBK Curlers!

Mike W. is trying to get together a group of CFSBKers to form a curling team at Prospect Park’s LeFrak Center. There is a six-week “beginners” clinic from November 2 to December 20 where you learn all the ins-and-out of curling before being able to join a league. There are leagues that run from January 4 to February 7 and from February 8 to March 20. Details below: 

• The beginners clinic meets weekly on Sundays at 7pm and lasts 90 minutes
• The cost of the clinic is $297 and includes an annual membership in the Grand National Curling Club (yes!)
• League play is also on Sundays at 7pm and lasts 90 minutes 
• The cost of league play is $200 
• Teams are co-ed
• Curling may or may not involve screaming a lot and wearing brightly colored pants. 

More information can be found on the LeFrak Center’s curling page. 

Email Mike by next Wednesday (10/14) at 5pm if you’re interested: mike.west [at] nyu.edu.

Fight Gone Bad Fundraising Updates (T-10 Days!)

Comrades! We’re almost at $11,000—which is 68% of our fundraising goal for Brooklyn Community Foundation. Can we beat our goal before the deadline? That would be the CFSBK thing to do.

It’s not too late to send an email to your friends and family! Rip off a version of this one below, and select, replace, or delete adjectives as you feel led. One of our members used this email last year (with almost all of the adjectives) and quickly raised over $500. Jump on it!

Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name], 

As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here). 

What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for a local organization called Brooklyn Community Foundation. BCF supports a variety of artistic, agricultural, environmental, social, and educational programs in Brooklyn, helping people of all ages. 

So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]! 

I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.

Sincerely/With love/Gratefully/Be well/Shalom,
[Your name]

AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s the right thing to do. 

You’ve got 10 days left! Who’s going to knock Jay-Star off the top of the individuals? Hollywood, where you at?

_____________________
The Price We Pay For Sitting Too Much The Wall Street Journal
My Attempt To Become A Better Person Through CrossFit Vice
Orphaned Raccoon Rescued by Family With Dogs Thinks She’s a Dog, Too Bored Panda 

How many emails do you have in your inbox? 

Throwback to TFBA Hayley G. beasting out at Iron Maidens

• Don’t forget to check out our new Yoga Class on Tuesdays at 7:00am!
• Want to improve your gymnastics/rings skillz? There’s still space left in Ken H.’s upcoming 4-week class on Saturdays from 2-3:30pm. You will not regret signing up for this, and it usually sells out within 24 hours. Don’t miss your chance!
• Want to get hella strong? Strength Cycle starts this week and still have a few slots available:
  • A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Wednesday Oct 7th – Friday Dec 4th  
  • C cycle: Morning beginners, 6:30am Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2nd
  • F cycle: Noon with Margie, 12pm Mon/Thurs | Thursday Oct 8th – Thursday Dec 3rd

Fight Gone Bad Update (T-11 Days!)

GUYS! We’re at $9,500—which is 63% of our fundraising goal for Brooklyn Community Foundation. We posted some great fundraising tips last week, and a sample email template if you haven’t started fundraising yet. KEEP GOING!

Learn more about the Brooklyn Community Foundation and all the great work they’ve done. They support a variety of artistic, agricultural, environmental, social, and educational programs helping people of all ages. No doubt there are several programs they’ve helped that you identify with.

Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 8pm Monday 10/5):

Top Five Teams:

1. I’m Not a Player I Just Squat a Lot: $2,095
2. Fight of the Living Dead: $1,095
3. Hollywood Heavies: $816
4. The Team With the Golden Guns: $690
5. The Big Meowskis: $620

Top Five Individuals: 

1. Allie C.: $1,175
2. Jay-Star.: $900
3. Steve H.: $620
4. Michael A.: $525
5. Elyssa S.: $505

_____________________ 
Bolere flytter til Lilleputthammer for å virke større TVNorge

For Time:
1000m Row
75 Burpees
50 Pull Ups
75 Burpees
1000m Row

Sub for pull-ups is banded pull-ups or ring rows.

Post time and Rx to comments.

We wrapped up a week of PRs in the eighth week of our eight-week programming cycle, which means Crush Week begins today! Check out Coach Fox’s latest article below about encouraging each other in the gym, and keep that in mind as the going gets tough this week!

Encourage Your Mates!

By Chris Fox

Part of what makes CrossFit so effective is the camaraderie that we get to experience in the gym. Catching up with friends on the mat, light banter during DROMs and warm ups, the encouragement you give and receive during the lifting segments—these things all conspire to make training at a gym like CFSBK more fun and engaging than your local globo. At least that’s what we’d like think, and based on the hundreds of you that train with us each week, I’d say I’m right. We’ve all experienced a time when a little cheering and positive vibes from someone in class other than a coach helped us move a little more weight, get another rep or two, or shave a few seconds off a WOD. Despite how good we often are at encouraging others at CFSBK, I still see missed chances to pay that feeling forward. I see people gathering up their equipment, going up to make a recovery shake, and generally disengaging once their own part is over. 

I’d encourage you to take on another small task. Even if, or really especially if, you’re one of the first people done during the metcon, you still have a great opportunity to help someone else out by feeding them some encouragement. It’s rare that you’ll be so WOD-drunk that you can’t sit up and cheer your fellow classmates on. A simple “Come on girl, you’ve got this!” or “Stay on the bar man, last set!” can go a long way.

Of course, there’s a line between being encouraging and straight-up annoying or embarrassing someone—so be mindful of your presence. Few people (in my experience) thrive off of their coaches and peers yelling at them. Most people, myself included, will however move a little better and try a little harder if they know someone else is watching them and providing some supportive words of encouragement followed by a few claps or a high five. Be the person who stays present with a class after they’ve called time and see the favor repaid to you in a future class. You’ll be surprised how much of an impact you can have with just a few words. Remember that CFSBK is a team and when one of us gets better, we all get better!

Want To Improve Your Gymnastics/Rings Skillz? 

Join guest gymnastics coach Ken H. as he takes you through four weeks of gymnastics strength training. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of three to four distinct areas, such as: warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on for the next six weeks. Students can then focus on that goal outside of class.

When: Saturdays from 2-3:30pm, 10/24, 10/31, 11/7, 11/14
Price: $80 for 4 Weeks
Cap: 8 Participants 

REGISTER HERE!

Ken’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

To learn more about Ken, check out our interview with him: “All the Planches: How Gymnastics Can Make You a Better CrossFitter, and Getting to Know Ken H.”

_____________________ 
The Decline of ‘Big Soda’ The New York Times

What’s the most encouraging/helpful thing someone else has said to you during a tough WOD? 

Back Squat

1-1-1 or 3-3-3
Three attempts at a new 1RM. If you’re new to the lift then test a 3 rep max instead. Use spotters.

Exposure 8/8 and 16/16
Post loads to comments.

_____________________ 

For Time, 21-15-9:
Deadlifts 225/155
Box Jumps 24/20″

The deadlift should be medium heavy, something that might go unbroken on the fast end. Choose a weight that you can do in no more than 3 sets per round. 

Post time and Rx to comments.

Trevor S. (and friends) coming back from a hike up to a plateau overlooking the Jordan Valley and the Dead Sea. They camped out to watch the lunar eclipse, and he rocked his SBK gear the whole time.

• SCHEDULE CHANGES: 
  • Active Recovery is CANCELLED today.
  • Anti-Gravity is CANCELLED today.

Fight Gone Bad Update (T-13 Days!)

Congrats everyone! We’re at $8,000—which is 53% of our fundraising goal for Brooklyn Community Foundation. We posted some great fundraising tips last week, and a sample email template if you haven’t started fundraising yet.

Take a moment to learn more about the Brooklyn Community Foundation and all the great work they’ve done. They support a variety of artistic, agricultural, environmental, social, and educational programs helping people of all ages. No doubt there are several programs they’ve helped that you identify with.

Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 9:30pm Saturday 10/3):

Top Five Teams:

1. I’m Not a Player I Just Squat a Lot: $1,975
2. Fight of the Living Dead: $920
3. Fight Gone Bad 2015: $605
4. Awesomesauce: $600
5. The Big Meowskis: $570

Top Five Individuals: 

1. Allie C.: $1,175
2. Jay-Star.: $725
3. Steve H.: $570
4. Michael A.: $525
5. Matty C.: $500

_____________________
Why Do We Have to Sleep? It’s Okay to be Smart